WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 7/1/19 Workout

    Warm up(8)
    10 jax
    10 air squats
    10 knuckle draggers

    10 jingle jang
    10 air squats
    10 single leg deadlift

    10 heels to rear
    10 air squats
    10 inchworm

    Mobility(4)
    1:00 min front rack stretch
    1:00 pigeon per

    Weightlifting(15)
    Week 3-back squat

    Fittrain(21)
    In teams of 4
    "Out of Time"
    Amrap 14
    Max cals rowed plus
    120 wallballs
    120 hang cleans
    120 pull ups

    Division one-20/14 wallball-hang clean-135/85-chest to bar pull ups
    Open Division-16/12 wallball-hang clean 95/65-pull ups or ring row which are scored the same.

    One teammate is rowing while remainder of team works on the wallballs, hang cleans and pull ups. You must complete the movements in order and in its entirety before moving on to the next movement. Switch out on the rower as needed, however if the rower stops everyone stops until rowing resumes. The workout is complete once the clock hits 14:00.

    Score equals total cals + reps. If your team cycles through all the movements then start back over at wallballs.

    Rest 5:00 mins then..

    "Equalizer"
    4x400m relay
    Each team member will run a 400m run in a relay style format. You must pass the pvc water baton to your teammate when switching off. Score equals time.

    Opt(12)
    1600m run
    4x2 front squat
    5x5 hollow rocks

    Finisher
    30 arm circles
    60 alt sit up
    15 side plank pt per side
    1:00 min quad stretch

  • Monday 1st July 2019 Workout

    WOD

    Every 3 min for 5 sets:

    Planche hold
    100m heavy suitcase carry

    Record progression and suitcase weight

  • Weightlifting strength Strength

    • 4-4-4-4-4 of:
    BB Hang Squat Snatch (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
    senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    fai lo Snatch. Fai così ad ogni rep

  • Power Clean Workout

    Power Clean

  • Arnold golden six, AHAFA Workout

    Kyykky, Pystypunnerrus, Penkki, Hauiskääntö, Leuanveto, Rinnalleveto

  • Weightlifting strength Strength

    • 5-5-5-5-5 of:
    BB Hang Power Clean (0:03 eccentric in Hang)
    Scaldati progressivamente e poi in 3 sets sali sino a una quintupla pesante ma ben gestibile con cui
    senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
    giri al petto il BB. Fai così ad ogni rep

  • 29.6.2019 Session Two Workout

    ETKOILLA PN -kilvoittelut

    Yhteistulos

  • BBC Weightlifting - Squats, vk 26 (2/2) Workout

    Back squats
    6x65%
    6x75%
    2x6x80%

    Front squats
    5x60%
    5x65%
    2x5x70%

    Sisäänajo:
    Front squats 5 sets of 3 (pause)

  • Tisdag 25/6 2019 Workout

    A: 3 rnft
    Singel leg step downs x6-8 hö
    Side plank x20-30sek hö
    Singel leg step downs x6-8 vä
    Side plank x20-30sek vä

    B: 4min row for meters
    1min rest
    4min amrap
    2x15m shuttle run
    60m farmers carry
    1min rest
    4min row for meters
    1min rest
    4min amrap
    2x15m shuttle run
    60m farmers carry

  • 27.6.2019 Workout

    Te -otteella maastaveto

    5x5@100-120% (te)